https://www.liseyschokkernutrition.com/blog daily 0.75 2025-09-10 https://www.liseyschokkernutrition.com/blog/eating-in-sync-with-your-cycle-how-nutrition-can-support-your-hormones monthly 0.5 2025-09-10 https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1757523969389-NH4M8K5IRE7O8AZOG44A/unsplash-image-FhMB8pMge5U.jpg Blog - Eating in Sync with Your Cycle: How Nutrition Can Support Your Hormones - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1757523769542-ZRW5U8P4T5C494EDRV6D/unsplash-image-uO8M5lPXN8U.jpg Blog - Eating in Sync with Your Cycle: How Nutrition Can Support Your Hormones - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1757524286565-UWD1AC8XBAXAJK58G9EH/unsplash-image-t05q7TZObzc.jpg Blog - Eating in Sync with Your Cycle: How Nutrition Can Support Your Hormones - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1757524080773-PRSLEY5NKYKCV3BA4OZG/unsplash-image-0XQOCC1TVUo.jpg Blog - Eating in Sync with Your Cycle: How Nutrition Can Support Your Hormones - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1757524456296-352Y865Z9O3CXTVV1C2V/unsplash-image-yb6bm_66Jdk.jpg Blog - Eating in Sync with Your Cycle: How Nutrition Can Support Your Hormones - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.liseyschokkernutrition.com/blog/is-your-body-asking-for-a-reset-how-to-spot-the-hormonal-signals monthly 0.5 2025-09-08 https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1757345955695-DK1ERF3XMQ7H2DEWBB38/unsplash-image-jUPOXXRNdcA.jpg Blog - Is Your Body Asking for a Reset? How to Spot the Hormonal Signals - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1757344926234-ZQ5NM6CAGRM7OQ586IIW/unsplash-image-6SNbWyFwuhk.jpg Blog - Is Your Body Asking for a Reset? How to Spot the Hormonal Signals - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.liseyschokkernutrition.com/blog/how-nature-calms-anxiety-why-a-simple-walk-can-reset-your-nervous-system monthly 0.5 2025-08-19 https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/24fe4106-2e8c-49a9-933d-b6c59587ec7b/dd3455a2-7afc-4629-ae4e-0b385fc65a30.jpg Blog - How Nature Calms Anxiety: Why a Simple Walk Can Reset Your Nervous System - Make it stand out (With Echo, up near Ilkley) https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1755619075193-CT346693YQ7BQU3LNEQW/unsplash-image-FVFKSwmpcfM.jpg Blog - How Nature Calms Anxiety: Why a Simple Walk Can Reset Your Nervous System - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.liseyschokkernutrition.com/blog/how-stress-disrupts-your-hormones-the-oestrogen-amp-progesterone-link monthly 0.5 2025-07-21 https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1753111430748-2KAK7GPC5MVX7WSCUE1U/unsplash-image-qL0t5zNGFVQ.jpg Blog - How Stress Disrupts Your Hormones: The Oestrogen & Progesterone Link - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1753111560751-D3N4SODYXEGR1YDFK2UW/unsplash-image-mSXMHkgRs8s.jpg Blog - How Stress Disrupts Your Hormones: The Oestrogen & Progesterone Link - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1753112191423-V9EW71P5XUYHQXJWFN39/unsplash-image-mZel4xJrMUM.jpg Blog - How Stress Disrupts Your Hormones: The Oestrogen & Progesterone Link - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1753111750339-AV3GSJFF7TGUJETZ3CEX/unsplash-image-cDKQsaUoF-0.jpg Blog - How Stress Disrupts Your Hormones: The Oestrogen & Progesterone Link - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1753112545755-J5UXHP73F734TOHW7W0I/unsplash-image-HRldvxTg6nM.jpg Blog - How Stress Disrupts Your Hormones: The Oestrogen & Progesterone Link - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.liseyschokkernutrition.com/blog/the-gutbrain-axis-5-key-facts-every-woman-should-know monthly 0.5 2025-06-23 https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/6c508ef7-59d1-45bf-93fe-0ba922829141/gut-brain-health.jpg Blog - The Gut–Brain Axis: 5 Key Facts Every Woman Should Know. - Make it stand out Your gut and brain are linked by the vagus nerve — a sort of internal motorway for messages. This means what’s happening in your head can affect your digestion, and what’s going on in your gut can have a real impact on your mood, energy, and even how well you sleep. If you're constantly stressed, your digestion will likely suffer. Likewise, if your gut health is poor, it can leave you feeling low, foggy, or anxious — often without a clear reason why. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1750695135149-K2KID8Y5H900JA3UR3E9/unsplash-image-DAih2b5MFcA.jpg Blog - The Gut–Brain Axis: 5 Key Facts Every Woman Should Know. - Make it stand out The good news? There’s a lot you can do to support this powerful connection between your gut and your brain. Here are some simple ways to get started: • Eat a variety of fibre-rich plant foods to help nourish your beneficial gut bacteria. • Include fermented foods like kimchi, sauerkraut, kefir, or live yoghurt. • Add polyphenol-rich foods such as berries, dark chocolate, and olive oil. • Incorporate stress-reducing practices like walking, breathwork, or journaling. • Stay well hydrated, and be mindful of your alcohol and caffeine intake. • Slow down at mealtimes and chew thoroughly to support proper digestion. https://www.liseyschokkernutrition.com/blog/5-traditional-herbs-for-anxiety-and-the-science-that-backs-them monthly 0.5 2025-05-31 https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748699676591-3NBFMS2BI0UL0FEELF24/unsplash-image-whTrv7kvGJY.jpg Blog - 5 Traditional Herbs for Anxiety — and the Science That Backs Them. - Make it stand out The ‘Gladdening Herb’ Medieval monks praised lemon balm for its ability to lift the spirits and ease melancholy. It’s calming without being sedating, making it ideal for daytime anxiety, nervous energy, and sleep support. Benefits: Calms the nervous system Reduces anxiety May support cognitive performance Improves sleep onset and quality Use: Fresh or dried leaves in tea (1 tsp per cup, steep 10 mins). Lovely blended with chamomile or mint. UK Sources: Grow it yourself (best in pots – it spreads fast!) Forage for it in the wild Buy dried from Baldwins or Indigo Herbs Caution: Avoid high doses if you're taking thyroid medication, as lemon balm may inhibit thyroid function. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/2ed4f873-2256-4893-828b-99700c138610/Screenshot+2025-05-31+145652.png Blog - 5 Traditional Herbs for Anxiety — and the Science That Backs Them. - Make it stand out The ‘Spirit Soother’ In the Middle Ages, chamomile was planted on graves to calm restless spirits. Today, it’s a gentle powerhouse, calming the mind, relaxing the gut, and helping with sleep and tension. Benefits: Supports digestion (via the gut-brain axis) Calms the nervous system Supports GABA (your brain’s calming chemical) Aids sleep Use: 2 tsp dried flowers per cup. Steep for 10 mins. Add honey or lemon to taste. UK Sources: Widely available — look for organic options like Neal’s Yard, TeaPig, or grow your own. Extra tip: Chamomile also makes a beautiful bedtime bath soak or face steam. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/e5a67f77-083d-4742-8fea-13e83c23a817/The-Borage-Plant1-1024x675.jpg Blog - 5 Traditional Herbs for Anxiety — and the Science That Backs Them. - Make it stand out The ‘Herb of Courage’ Roman soldiers drank borage wine before battle. In Celtic tradition, women used it in rituals to soothe sorrow and invoke strength. Borage supports adrenal function and hormonal balance — ideal during stress and emotional exhaustion. Benefits: Gentle adrenal support Lifts low mood May ease hormonal anxiety Contains GLA (gamma-linolenic acid) — linked to mood regulation Use: Fresh flowers or leaves in salads or teas (light cucumber flavour), or infuse in honey or vinegar. UK Sources: Best grown at home — borage is hardy and self-seeds easily. Caution: Use in moderation. Borage contains low levels of pyrrolizidine alkaloids — not for long-term daily use or during pregnancy. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/7a8336b2-dd37-40cd-9ffb-9c56b582d6cb/Screenshot+2025-05-31+145946.png Blog - 5 Traditional Herbs for Anxiety — and the Science That Backs Them. - Make it stand out The ‘Witch’s Herb’ Traditionally used in women’s rites and believed to protect against “madness,” Western skullcap is a nervine herb that calms without sedation. It’s especially helpful for a busy, overstimulated mind and tension headaches. Benefits: Eases racing thoughts Calms tension and irritability Supports deep relaxation Use: Best taken as a tincture — 30 drops in water, 1–2x per day. UK Sources: Buy tinctures from Hedra Herbals or Indigo Herbs Make your own from dried Western skullcap Important: Stick to Western skullcap (Scutellaria lateriflora). Chinese skullcap (Scutellaria baicalensis) is a different plant used for inflammation and liver support. It won’t offer the same calming effects and has different safety considerations. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/4707a472-d484-4670-b977-2cb957fa9e74/Screenshot+2025-05-31+145756.png Blog - 5 Traditional Herbs for Anxiety — and the Science That Backs Them. - Make it stand out The ‘Heart Healer’ Roses have long been used in women’s healing, associated with emotional strength, grief, and love. The scent alone is known to reduce cortisol, your main stress hormone. Benefits: Mild mood lifter Soothes the nervous system Eases grief and heartache Use: Organic rose petals in tea, tinctures, bath soaks, or facial steams. UK Sources: Buy dried petals from Star Child or Baldwins Forage wild dog roses (away from roads and pesticides). https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748700303976-Y1XZE6R6M9I7RZGM08UH/unsplash-image-dwxt5203otc.jpg Blog - 5 Traditional Herbs for Anxiety — and the Science That Backs Them. - Make it stand out These herbs aren’t trends. They were used for centuries by women in kitchens, gardens, and ceremonies to bring calm, courage, and clarity — and that knowledge still matters today. Modern science is delving into what tradition always knew: that plants can soothe the nervous system, balance hormones, and help us feel more grounded in overwhelming times. Whether you sip them as tea, carry them in your pocket, or simply learn their stories, you’re reconnecting to a deeper way of caring for yourself. You don’t have to choose between tradition and evidence. You can root into both. https://www.liseyschokkernutrition.com/blog/freeze-response-what-is-it monthly 0.5 2025-05-31 https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748699476643-UZJR9WQSLNGMEICOFXST/unsplash-image-DlKvjpM2rZA.jpg Blog - Freeze Response (what is it?) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.liseyschokkernutrition.com/blog/the-surprising-link-between-histamine-pollen-amp-anxiety monthly 0.5 2025-05-31 https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748699054692-421PAA8DTW3MXKGVFNFH/unsplash-image-W4pJAPXOPRU.jpg Blog - The Surprising Link Between Histamine, Pollen & Anxiety. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748699189698-B77350I6QDAG4LVCCRGU/unsplash-image-pYpnKA52a-A.jpg Blog - The Surprising Link Between Histamine, Pollen & Anxiety. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.liseyschokkernutrition.com/blog/do-trendy-health-products-actually-work-or-is-it-just-good-marketing monthly 0.5 2025-05-31 https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748698461802-AF3OJ8WRLHMIYP29JNVG/unsplash-image-xWtloyvoK0E.jpg Blog - Do Trendy Health Products Actually Work? Or Is It Just Good Marketing? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1ebbbabb-d106-4c7d-adb1-11a60c8d158d/unsplash-image-GEntNW9V0Qg.jpg Blog - Do Trendy Health Products Actually Work? Or Is It Just Good Marketing? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.liseyschokkernutrition.com/blog/protein-powder-breakdown-what-you-need-to-know-for-your-health-goals monthly 0.5 2025-05-31 https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748697904550-Z1SIK3H9J7MGUHMQHX68/unsplash-image-2rlleYcpvtI.jpg Blog - Protein Powder Breakdown: What You Need to Know for Your Health Goals. - Make it stand out Casein makes up about 80% of the protein in milk and is what gives Greek yogurt its thick texture. Why It's Great: Slow-digesting protein: Perfect for overnight muscle recovery or staying fuller for longer. Rich in glutamine: This amino acid aids in muscle repair, gut health, and immune function. Keeps you fuller for longer: Ideal for those wanting a protein source that curbs hunger throughout the day. What to Keep in Mind: Contains lactose: Not suitable for those with dairy intolerance. Slower absorption: Not as effective immediately post-workout compared to whey. Best for: Those wanting a slow-releasing protein that keeps them fuller longer or supports recovery overnight. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748697751802-ZQ8PAQHS73RIOHIBP8FX/unsplash-image-vSYo3T4AR5Y.jpg Blog - Protein Powder Breakdown: What You Need to Know for Your Health Goals. - Make it stand out Faba/ fava beans are one of the oldest cultivated crops, eaten for over 10,000 years, and they pack a punch in terms of protein. Why It's Great: High in essential amino acids: Faba bean protein supports muscle repair and overall health. Fiber-rich: More fibre than pea protein, making it great for gut health and blood sugar balance. Sustainable crop: Like peas, faba beans help enrich soil rather than depleting it. What to Keep in Mind: Higher in FODMAPs: If you have IBS or sensitivities, faba bean protein may cause bloating or discomfort. Low in methionine & cysteine: Pair it with other plant proteins to get a full amino acid profile. Best for: Those who tolerate legumes well and want a protein option that also supports gut health. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748698032408-I63UZB3IUL7DX0YNKYH5/unsplash-image-Y678onxFoJI.jpg Blog - Protein Powder Breakdown: What You Need to Know for Your Health Goals. - Make it stand out Rice protein is made by isolating protein from brown rice, making it a gluten-free and easy-to-digest option. Why It's Great: Hypoallergenic & easy to digest: Ideal for people with food sensitivities. Good source of BCAAs: When paired with pea protein, rice protein offers a strong profile for muscle growth. Smooth texture & neutral taste: Blends well in smoothies and shakes. What to Keep in Mind: Low in lysine: Best when combined with pea protein to create a complete amino acid profile. Not as effective for muscle-building: Slightly less potent than whey protein for muscle recovery. Best for: Those in need of a hypoallergenic, smooth, and plant-based protein that works well for smoothies. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748698074684-88KLG3O0VFMJZAHFG86H/unsplash-image-bSdOcb6ptck.jpg Blog - Protein Powder Breakdown: What You Need to Know for Your Health Goals. - Make it stand out Soy protein is one of the first plant-based protein powders ever made, and it's known for its complete amino acid profile. Why It's Great: Complete protein: Contains all nine essential amino acids, which makes it great for muscle building. Supports bone & heart health: Rich in isoflavones, which may help with hormonal balance, especially for women. High in glutamine: Supports gut health and recovery. What to Keep in Mind: Contains phytoestrogens: Some people prefer to avoid excess soy for personal or health reasons. Allergenic for some: Not suitable for those with soy allergies. Best for: Those seeking a plant-based complete protein with additional benefits for hormonal balance and gut health. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748697973851-W7OLCFGDZ03MYH4M4TAS/unsplash-image-MKQkFJSDMls.jpg Blog - Protein Powder Breakdown: What You Need to Know for Your Health Goals. - Make it stand out Made by cold-pressing hemp seeds, hemp protein is a whole-food, nutrient-dense option that comes with additional fibre and omega-3s. Why It's Great: Rich in omega-3s & fiber: Supports heart health and digestion. Complete amino acid profile: Although it’s lower in leucine compared to whey, hemp provides all the essential amino acids. Naturally anti-inflammatory: Thanks to its omega-3 and GLA content. What to Keep in Mind: Lower in leucine: Not as effective for muscle building as whey protein. Earthy taste: It has a distinct nutty or gritty texture that may take some getting used to. Best for: Those who are looking for a plant-based protein with added fiber and omega-3s for a boost in overall health. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748697819600-DA7JIN6GQSC0ATH6ABMC/unsplash-image-__QqvTI5Edc.jpg Blog - Protein Powder Breakdown: What You Need to Know for Your Health Goals. - Make it stand out Whey protein is a byproduct of cheese-making, and it's often considered the gold standard for muscle growth. Why It's Great: Perfect for muscle growth: Packed with branched-chain amino acids (BCAAs), especially leucine, which is vital for muscle protein synthesis. Fast-digesting: It’s absorbed quickly, making it ideal for post-workout recovery. Supports immunity: Whey protein contains lactoferrin and immunoglobulins that help boost immune function. What to Keep in Mind: Contains lactose: Not the best option for those with lactose intolerance. Can cause bloating: Some people find whey concentrate upsetting on the stomach, though whey isolate is a lower-lactose alternative. Best for: Those seeking muscle growth and fast absorption, as long as dairy is well-tolerated. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748697676223-F5AG5MYKN6CPPFNT6VFL/unsplash-image-fHPc3dS80Xk.jpg Blog - Protein Powder Breakdown: What You Need to Know for Your Health Goals. - Make it stand out Pea protein is made from yellow split peas, which are higher in protein and easier to digest than regular garden peas. Why It's Great: Highly digestible & hypoallergenic: Free from dairy, gluten, and soy, making it an ideal option for sensitive stomachs. Rich in lysine: This amino acid plays a key role in muscle recovery and collagen production. Sustainable: Peas are nitrogen-fixing, meaning they improve soil health rather than depleting it. What to Keep in Mind: Low in methionine: While pea protein is great on its own, it’s even better when combined with rice or quinoa protein for a more complete amino acid profile. Chalky texture: Some people find pea protein to be slightly grainy, but this usually improves when it’s blended well. Best for: Anyone looking for a plant-based, easily digestible protein with great muscle-building potential. https://www.liseyschokkernutrition.com/blog/5-foods-to-help-you-sleep-better-amp-ease-anxiety monthly 0.5 2025-05-31 https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748697307345-BXV8SYJA5RPMP3ZGMV3L/unsplash-image--JeZAUkvhYU.jpg Blog - 5 Foods to Help You Sleep Better & Ease Anxiety. - Make it stand out Dark chocolate (especially 85%+ cacao) is rich in magnesium, which helps relax muscles, lower stress hormones, and promote a sense of calm. However, it does contain a small amount of caffeine, so if you're sensitive, it’s best to have it earlier in the evening rather than right before bed. Why it helps: Magnesium calms the nervous system, but caffeine may affect light sleepers. How to use it: Have a small square of dark chocolate after dinner as a treat. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748697236285-7QHP0FLJTM7W6MHY8ZTF/unsplash-image-kkR_zwjHw60.jpg Blog - 5 Foods to Help You Sleep Better & Ease Anxiety. - Make it stand out Ever noticed how sleepy you feel after a big roast dinner? That’s thanks to tryptophan, a sleep-promoting amino acid found in turkey. Tryptophan helps your body produce serotonin and melatonin, making it easier to relax and fall asleep. Why it helps: Tryptophan → serotonin → melatonin = deeper sleep How to use it: Try turkey slices with whole-grain crackers as a light evening snack. (As with the other suggestions, make sure to allow enough time to digest your snacks before heading to bed!) https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748695721400-OOB17CAM83RRO4AXFFPM/unsplash-image-wyHj6pZe2jE.jpg Blog - 5 Foods to Help You Sleep Better & Ease Anxiety. - Make it stand out Tart cherries are one of the few natural sources of melatonin, the hormone that regulates your sleep-wake cycle. Studies show that consuming tart cherry juice before bed can improve sleep duration and quality. Why it helps: Supports your body’s natural melatonin production. How to use it: Drink a small glass of tart cherry juice or eat a handful of fresh or dried tart cherries 1-2 hours before bedtime. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748696819415-7IFLBOM61W629IP54CUY/unsplash-image-45FWnefiNyw.jpg Blog - 5 Foods to Help You Sleep Better & Ease Anxiety. - Make it stand out Pumpkin seeds are packed with magnesium, a mineral that helps relax the nervous system, lower cortisol, and promote deep sleep. They’re also rich in tryptophan, an amino acid that converts into serotonin (your feel-good neurotransmitter) and melatonin (your sleep hormone). Why it helps: Magnesium calms the body, and tryptophan supports sleep hormone production. How to use it: Have a handful of pumpkin seeds as an evening snack or sprinkle them on your dinner. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748696940227-52T4E1AYT9M4A0P4C7RE/unsplash-image-qzRVPgqSWn4.jpg Blog - 5 Foods to Help You Sleep Better & Ease Anxiety. - Make it stand out Oats aren’t just for breakfast—they’re also an amazing sleep-supporting food. They contain complex carbohydrates that help increase serotonin production, which promotes relaxation. Plus, they have small amounts of melatonin and magnesium, making them a perfect bedtime snack. Why it helps: Serotonin helps ease anxiety and promotes a sense of calm before bed. How to use it: Enjoy a small bowl of warm oats with banana and cinnamon before bed for a cosy, sleep-enhancing treat. Or consider making savoury oats (my favourite!) for dinner. https://www.liseyschokkernutrition.com/blog/burnout-recovery-how-to-reset-your-body-and-mind monthly 0.5 2025-05-31 https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748695236147-KNJA6PWNRN3K84IN9DRL/unsplash-image-jkDLNDGougw.jpg Blog - Burnout Recovery: How to Reset Your Body and Mind. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748695328907-ILC4O4BPO1KSOFSOXRT3/unsplash-image-xg8z_KhSorQ.jpg Blog - Burnout Recovery: How to Reset Your Body and Mind. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748694703159-LCGIFL2IQUOSQ0EXOD4R/unsplash-image-3YrppYQPoCI.jpg Blog - Burnout Recovery: How to Reset Your Body and Mind. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748695451533-NY8JHBM174A267RNNKVV/unsplash-image-244yXzOilz0.jpg Blog - Burnout Recovery: How to Reset Your Body and Mind. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748694946103-UO610SHAFAWVV8MAS5OU/unsplash-image-Xboa6hvS_5Q.jpg Blog - Burnout Recovery: How to Reset Your Body and Mind. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748695037879-R2SIXDI9U9W0RB252L6H/unsplash-image-l5Mjl9qH8VU.jpg Blog - Burnout Recovery: How to Reset Your Body and Mind. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.liseyschokkernutrition.com/blog/cortisol-is-not-the-enemy-but-heres-when-it-becomes-a-problem monthly 0.5 2025-05-31 https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748690083480-HC30FJ90ABDEHPUVG32M/unsplash-image-NjT4O7WYmwk.jpg Blog - Cortisol Is NOT the Enemy – But Here’s When It Becomes a Problem… - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748689682365-JRRFTT4C1SX6F4WMQFFN/unsplash-image-buymYm3RQ3U.jpg Blog - Cortisol Is NOT the Enemy – But Here’s When It Becomes a Problem… - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.liseyschokkernutrition.com/blog/if-your-hormones-could-talk-theyd-want-you-to-know-this-about-your-cravings monthly 0.5 2025-05-30 https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748649314011-YWYJ1KMHK2A6PF76ID5J/unsplash-image-p5ICJoOSGi4.jpg Blog - If your hormones could talk, they’d want you to know this about your cravings! - Make it stand out When you're reaching for fruits like oranges, strawberries, or kiwi, it’s often your hormones asking for Vitamin C. This vitamin helps support adrenal health, which is important for managing stress hormones like cortisol. Plus, vitamin C supports the synthesis of progesterone, helping balance your hormones overall. Listen to your cravings – they’re not just indulgent; they’re messages from your body! Next time your hormones send a signal, try to nourish with the nutrients they’re asking for. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748648923684-U07UHFXBKT0BL4TC2WNR/unsplash-image-iMIFA_y3PpM.jpg Blog - If your hormones could talk, they’d want you to know this about your cravings! - Make it stand out If you're craving chocolate, especially during PMS, it's often a sign your body is asking for magnesium or serotonin support. Magnesium helps regulate neurotransmitters and can help ease irritability and muscle cramps. Meanwhile, chocolate (dark chocolate, ideally) boosts serotonin levels, giving you a mood boost. So, don’t feel guilty – this craving is your body asking for a calming and mood-lifting nutrient! https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748649018565-CNX6YZ0YAY1QOYEVQG3S/unsplash-image-Aj5KYrWZais.jpg Blog - If your hormones could talk, they’d want you to know this about your cravings! - Make it stand out Do you find yourself reaching for chips or salty snacks around your period or during stress? This could be your body asking for more sodium or adrenal support. When cortisol levels are high from stress, your body may crave salt to replenish what’s lost. A more balanced response could be adding sea salt to meals or eating avocado (which provides healthy fats and potassium to balance sodium). https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748649181580-XQR0HSW1H8E9TS0G12BF/unsplash-image-ZhGH7BX9bGY.jpg Blog - If your hormones could talk, they’d want you to know this about your cravings! - Make it stand out Craving steak or other sources of iron-rich foods? It could be a sign your body is low in iron. This happens because women lose iron during menstruation. Red meat, spinach, and lentils are great ways to replenish iron levels, which is important for energy and mood balance. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748649098465-IWPDXNIY7OAQV96KYEHP/unsplash-image-IvLdSWmhfVk.jpg Blog - If your hormones could talk, they’d want you to know this about your cravings! - Make it stand out During the luteal phase of your cycle (right before your period), cravings for carbs (especially simple ones like pasta or bread) are common. This happens because progesterone increases, and it can make you feel like you need extra fuel. Carbohydrates help produce serotonin, which balances your mood. The trick is to opt for whole grains and complex carbs like sweet potatoes, which provide long-lasting energy and help prevent blood sugar crashes. https://www.liseyschokkernutrition.com/blog/what-your-pms-is-trying-to-tell-you-and-how-to-fix-it-naturally monthly 0.5 2025-05-30 https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748648514570-M3BA7BMYLPD2M4E18EHV/unsplash-image-RCVIlSXhYI0.jpg Blog - What your PMS is trying to tell you – and how to fix it naturally! - Make it stand out If you’re craving chocolate or feeling extra tense, magnesium might be what your body is asking for. Magnesium helps regulate neurotransmitter function, which plays a role in controlling mood and reducing cramps. It also helps with muscle relaxation, which can ease PMS-related tension. (A small caveat here is that Mg, also found in leafy greens, often exists in fairly low levels due to modern farming practices. This is one nutrient I would consider supplementing with!) https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748648695977-32ROF6BK3NJ7GWUFGRUN/unsplash-image-a2VR3eBd6KI.jpg Blog - What your PMS is trying to tell you – and how to fix it naturally! - Make it stand out Rich in omega-3 fatty acids, these foods reduce inflammation and improve hormone function, helping to ease PMS-related pain and discomfort. Supporting your body with these nutrients not only helps alleviate PMS symptoms but also promotes overall hormonal health. Try adding magnesium-rich foods, B6-packed options, and omega-3s to your diet and see how your body responds! https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748648581899-Y98YOH71UV19U5JKYS6Y/unsplash-image-40NjbC-Q-cw.jpg Blog - What your PMS is trying to tell you – and how to fix it naturally! - Make it stand out For mood swings and irritability, try adding more vitamin B6-rich foods. B6 supports serotonin and dopamine production, which are key neurotransmitters involved in mood regulation. It can also help with bloating and water retention. https://www.liseyschokkernutrition.com/blog/lets-spill-the-green-tea monthly 0.5 2025-05-30 https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748648129930-T8RBLE9DVQBN8NG88OW1/unsplash-image-ZT3djCA2wts.jpg Blog - Let’s Spill The (Green) tea. - Make it stand out Emerging research suggests that matcha may also play a role in blood sugar regulation. Balanced blood sugar is essential for maintaining stable insulin levels, which in turn supports overall hormonal health. Insulin resistance can contribute to hormonal imbalances, so keeping blood sugar in check is a major plus. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748647939731-3AGRQ7HUVSM7Q1LUAMJ9/unsplash-image-t2kAfymBHGY.jpg Blog - Let’s Spill The (Green) tea. - Make it stand out Matcha is loaded with catechins, particularly EGCG (epigallocatechin gallate), a potent antioxidant known for its anti-inflammatory properties. Antioxidants play a crucial role in protecting cells from oxidative stress, which can disrupt hormone regulation. Research suggests that EGCG may also support oestrogen metabolism, promoting balanced hormone levels. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748648004602-4F0MIO0K57N1BD8KH6YV/unsplash-image-Z-hvocTfR_s.jpg Blog - Let’s Spill The (Green) tea. - Make it stand out Unlike coffee, matcha contains L-theanine, an amino acid that promotes relaxation without causing drowsiness. L-theanine helps smooth out the stimulating effects of caffeine, providing a steady, calm energy boost rather than a jittery spike. It’s also been linked to reducing cortisol (the stress hormone) while enhancing mental clarity and focus—key factors in maintaining hormonal balance. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748648057833-LWS3KNVOVFPRQV123HPT/unsplash-image-A1FPTdsSFM4.jpg Blog - Let’s Spill The (Green) tea. - Make it stand out The combination of L-theanine and caffeine in matcha creates a unique balance. While caffeine alone can spike cortisol levels, L-theanine helps counteract this effect, leading to more stable energy levels throughout the day. Managing stress is vital for hormone regulation, as chronic stress can throw oestrogen, progesterone, and cortisol out of balance. https://www.liseyschokkernutrition.com/blog/are-you-eating-these-foods-to-thrive-in-your-30s-40s-and-beyond monthly 0.5 2025-05-30 https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748647619154-J9FA2AYQUVS5F036HHP0/unsplash-image-lCw4SUonwMU.jpg Blog - Are you eating these foods to thrive in your 30s, 40s, and beyond? - Make it stand out These tiny seeds are a huge source of lignans—phytoestrogens that help balance oestrogen levels in the body. Lignans also have anti-inflammatory properties, which can support overall hormone regulation and help prevent oestrogen dominance as we age. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748647424725-SOY76XGPRU8TXF00D5YM/unsplash-image-sj-wTHJs9qU.jpg Blog - Are you eating these foods to thrive in your 30s, 40s, and beyond? - Make it stand out (Spinach, Kale, Swiss Chard, etc.): Packed with antioxidants like vitamin C, beta-carotene, and folate, these greens reduce inflammation and oxidative stress, which can negatively affect hormone balance. They’re also rich in magnesium, a mineral crucial for regulating oestrogen and progesterone levels. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748647686175-OI8V38ST6U8335T1OAJ2/unsplash-image-GqMvN4gDPes.jpg Blog - Are you eating these foods to thrive in your 30s, 40s, and beyond? - Make it stand out Rich in antioxidants like flavonoids and vitamin C, berries fight oxidative damage, reduce inflammation, and improve overall immune function, helping to keep your hormones in check. https://www.liseyschokkernutrition.com/blog/stress-and-your-gut-a-hidden-connection-you-need-to-know monthly 0.5 2025-05-30 https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748639096638-VZK8WFZ6XNOMWZ0ZG44R/unsplash-image-iMIFA_y3PpM.jpg Blog - Stress And Your Gut: A Hidden Connection You Need To Know. - Make it stand out Think leafy greens, pumpkin seeds, and dark chocolate to calm the nervous system. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748638015655-0Z9IIGXW3FYRAUID501D/unsplash-image-8HknSpvc1CU.jpg Blog - Stress And Your Gut: A Hidden Connection You Need To Know. - Make it stand out When you're stressed, your body prioritises survival over digestion. That "fight-or-flight" mode slows down or halts digestion altogether, leading to: • Bloating & discomfort • Indigestion & acid reflux • Constipation or diarrhoea So, what can we do about it? https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748639162249-VRUC97CJS0ILINM5P5EU/unsplash-image-GnNmbvN6R64.jpg Blog - Stress And Your Gut: A Hidden Connection You Need To Know. - Make it stand out Include foods like yoghurt, sauerkraut, or kefir to nurture healthy gut bacteria. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/d50fbe59-48ef-4939-b9e5-d0d9f5dc4913/unsplash-image-vD9Gb_H7RR8.jpg Blog - Stress And Your Gut: A Hidden Connection You Need To Know. - Make it stand out Whether it’s a daily walk, journaling, or herbal teas like chamomile, find what soothes you! Your gut and mind are deeply connected—supporting one supports the other. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748639001316-W6ABM8TMU2U4J875M68P/unsplash-image-HoD2lHLYhaw.jpg Blog - Stress And Your Gut: A Hidden Connection You Need To Know. - Make it stand out Take 5 minutes daily for deep, slow breaths to activate your 'rest-and-digest' mode. https://www.liseyschokkernutrition.com/blog/4-ways-vitamin-d-deficiency-might-be-affecting-your-mood monthly 0.5 2025-05-30 https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748637188695-YIU893RAZZEQZZ2YDR90/unsplash-image-rUc9hVE-L-E.jpg Blog - 4 Ways Vitamin D Deficiency Might Be Affecting Your Mood. - Make it stand out Vitamin D supports mitochondrial energy production. Without it, your cells struggle to generate energy efficiently, leaving you feeling tired even with enough rest. Persistent fatigue could signal low levels. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/3736fcd7-30f3-4453-8c10-58865d555199/unsplash-image-vC8wj_Kphak.jpg Blog - 4 Ways Vitamin D Deficiency Might Be Affecting Your Mood. - Make it stand out Vitamin D is crucial for serotonin production, the "feel-good" neurotransmitter. Low serotonin levels are linked to depressive symptoms and irritability. Research shows serotonin synthesis is higher during sunny months, so deficiency in winter could dampen your mood significantly. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748637746263-AE4U4FGMHZIVQ286AVF3/unsplash-image-NW61v3xF0-0.jpg Blog - 4 Ways Vitamin D Deficiency Might Be Affecting Your Mood. - Make it stand out Vitamin D aids melatonin regulation, essential for sleep-wake cycles. Deficiency can delay melatonin production, causing trouble falling asleep, poor sleep quality, and daytime drowsiness. Over time, this sleep disruption impacts mood and cognitive function. Boosting vitamin D through supplementation, vitamin D-rich foods (like fortified cereals, eggs, and fatty fish), or sunlight exposure (when possible) could improve energy, stabilise mood, and help you sleep better. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748637675304-SF05FQI745TS7XVZ28HS/unsplash-image-uUM_Yv16oFs.jpg Blog - 4 Ways Vitamin D Deficiency Might Be Affecting Your Mood. - Make it stand out Vitamin D helps regulate the hypothalamic-pituitary-adrenal (HPA) axis, which controls your stress response. A deficiency can amplify your response to stress, leading to feelings of unease, tension, and even panic. https://www.liseyschokkernutrition.com/blog/why-are-women-more-prone-to-stress-and-anxiety-during-perimenopause monthly 0.5 2025-05-30 https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/b4a42e61-003c-4db8-90bd-83785159f005/unsplash-image-MrqlyH6J8Yw.jpg Blog - Why Are Women More Prone to Stress and Anxiety During Perimenopause? - Make it stand out During perimenopause, your body experiences fluctuations in oestrogen and progesterone levels, two hormones critical to regulating mood. Oestrogen plays a key role in the production of serotonin and dopamine—neurotransmitters responsible for feelings of happiness and calm. When oestrogen levels drop, it can disrupt this delicate balance, making you more prone to anxiety and low moods. Progesterone, often referred to as the body’s “calming hormone,” also declines during perimenopause. This decrease can further contribute to feelings of restlessness, irritability, and unease. Combined with life’s natural stresses, such as career demands or family responsibilities, it’s easy to see why many women report heightened anxiety during this phase. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748636624785-8X1PL5FAPX84N1QTE7AQ/unsplash-image-IicyiaPYGGI.jpg Blog - Why Are Women More Prone to Stress and Anxiety During Perimenopause? - Make it stand out The good news is that your diet can play a powerful role in managing these symptoms. By incorporating nutrient-dense foods into your daily routine, you can help support your body through this transition. Here are a few key nutrients to focus on: Magnesium: Found in leafy greens, seeds, and nuts, magnesium supports the nervous system and promotes relaxation. Healthy Fats: Foods like avocados, nuts, and olive oil nourish the brain and help stabilise mood. Low-Glycaemic Foods: Eating whole grains, vegetables, and protein helps regulate blood sugar levels, reducing mood swings and stress spikes. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748636776682-MIBYFZB67MVSD6JUOD50/unsplash-image-SaWYeuOqEdo.jpg Blog - Why Are Women More Prone to Stress and Anxiety During Perimenopause? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748636872964-QYF5TG0BWRYO0E5Y6HO4/unsplash-image-evsoUV1EyXY.jpg Blog - Why Are Women More Prone to Stress and Anxiety During Perimenopause? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.liseyschokkernutrition.com/blog/how-to-use-food-to-support-your-monthly-cycle monthly 0.5 2025-05-30 https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748636127521-C2MZJVAGXXUR4QZ28GF7/unsplash-image-rfK7qmyPOEg.jpg Blog - How to Use Food to Support Your Monthly Cycle. - Make it stand out During this phase, your body is most active, with higher levels of oestrogen and the release of an egg. Many women feel more confident, social, and energetic during this time, as these hormonal changes can boost mood and increase vitality. However, this increase in hormone activity also creates oxidative stress. Antioxidant-rich foods like berries, spinach, and nuts help protect your cells from this stress, reducing inflammation and helping you feel glowing and balanced. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748636214402-MQUYQNHLIVP378OVDWCC/unsplash-image-bRdRUUtbxO0.jpg Blog - How to Use Food to Support Your Monthly Cycle. - Make it stand out As progesterone rises, you might notice mood swings and cravings. Combat these with complex carbs like sweet potatoes and oats to stabilise blood sugar and support serotonin production. Magnesium-rich foods such as dark chocolate, almonds, and spinach can also ease PMS symptoms, like cramps and irritability. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748636031540-1UC52SC1H4RCOQTFY3S7/unsplash-image-bpPTlXWTOvg.jpg Blog - How to Use Food to Support Your Monthly Cycle. - Make it stand out During this energising phase, your oestrogen levels begin to rise. Light, fresh foods like leafy greens, lean proteins, and omega-3-rich foods (such as salmon and walnuts) are ideal. These support energy levels, mental clarity, and inflammation control, setting you up for a strong start to the month. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748636306665-RX47ZO9DXEC0FAPO33DH/unsplash-image-fxJTl_gDh28.jpg Blog - How to Use Food to Support Your Monthly Cycle. - Make it stand out Blood loss during your period can deplete iron levels, leading to fatigue. Replenish with iron-rich foods like spinach, lentils, and red meat if you eat it. Warm, comforting meals like stews and soups not only nourish but also promote relaxation and digestion during this restorative phase. By tailoring your nutrition to your cycle, you can feel more in tune with your body, balance hormones, and reduce stress-related symptoms. https://www.liseyschokkernutrition.com/blog/3-ways-to-ease-morning-anxiety-and-start-the-day-feeling-calm monthly 0.5 2025-05-30 https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748635697156-JDJI0SQNI7A9ZW4GEMSR/unsplash-image-Y6VHw8sj0_M.jpg Blog - 3 Ways to Ease Morning Anxiety and Start the Day Feeling Calm. - Make it stand out Overnight, your brain recalibrates neurotransmitter levels. Low serotonin or dopamine upon waking may heighten anxiety. Boost these by starting your day with foods rich in tryptophan (like oats or eggs) and pairing them with healthy fats for better absorption. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748635501611-WCR7UB4S2YFTN0UU8SLP/unsplash-image-n5trbdfW7fM.jpg Blog - 3 Ways to Ease Morning Anxiety and Start the Day Feeling Calm. - Make it stand out Cortisol, the "stress hormone," naturally spikes in the morning to help you wake up. For some, this can feel overwhelming. Incorporating calming practices such as meditation or yoga upon waking can reduce cortisol levels and ease your start to the day. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748635807587-7YQRPKHF8PZB31TYEIGX/unsplash-image-W9OKrxBqiZA.jpg Blog - 3 Ways to Ease Morning Anxiety and Start the Day Feeling Calm. - Make it stand out Overnight fasting can lead to dips in blood sugar, increasing anxiety. A balanced breakfast with complex carbs and protein, such as wholegrain toast with avocado or a smoothie with spinach and nut butter, can stabilise levels and support neurotransmitters like GABA, which promote calmness. https://www.liseyschokkernutrition.com/blog/how-female-hormone-imbalance-can-affect-your-stress-levels monthly 0.5 2025-05-30 https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/010fc8cf-dc23-483d-8177-7c3ba7fb3be9/unsplash-image-fhWNnHmW40Y.jpg Blog - How Female Hormone Imbalance Can Affect Your Stress Levels. - Make it stand out Hormones shift throughout your menstrual cycle, often increasing anxiety and irritability premenstrually. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748634932086-OM6JCKRS8YBZZQ7Q3OZP/unsplash-image-ZxRHtPacwUY.jpg Blog - How Female Hormone Imbalance Can Affect Your Stress Levels. - Make it stand out Too much oestrogen can heighten emotional sensitivity and mood swings, making stress feel overwhelming. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748635090960-43PM6YAFY6PDI9F316TX/unsplash-image-txHP_Xkwjeo.jpg Blog - How Female Hormone Imbalance Can Affect Your Stress Levels. - Make it stand out Hormone imbalances strain your adrenal glands, leaving you fatigued and more prone to stress. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748635006146-5YNJVLDS83MKNKF2CE1F/unsplash-image-buymYm3RQ3U.jpg Blog - How Female Hormone Imbalance Can Affect Your Stress Levels. - Make it stand out Progesterone is your brain’s natural calm-keeper. Low levels can lead to anxiety, especially before your period. https://www.liseyschokkernutrition.com/blog/why-healthy-fats-are-essential-for-stress-resilience monthly 0.5 2025-05-30 https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748639640743-XGLVD73EI60MBA8LPX03/unsplash-image-ed8Z_sVPaJc.jpg Blog - Why Healthy Fats Are Essential for Stress Resilience. - Make it stand out Omega-3 fatty acids are vital for brain function, helping to regulate mood and reduce anxiety by calming overactive stress responses. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748640088199-S2OGG9889C56CQXA4COU/unsplash-image-rPkgYDh2bmo.jpg Blog - Why Healthy Fats Are Essential for Stress Resilience. - Make it stand out Healthy fats like those in olive oil and nuts fight inflammation, which can worsen anxiety and disrupt hormone balance. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748640346477-HZUINKWY886XDN04V17U/unsplash-image-pUa1On18Jno.jpg Blog - Why Healthy Fats Are Essential for Stress Resilience. - Make it stand out Healthy fats also help maintain glowing skin and strong hair—a bonus for feeling good inside and out! As you set your health goals this year, remember: Good fats are your friend! Skip the low-fat mindset and focus on nourishing your body with fats that support your mind, hormones, and overall wellness. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748640011524-8ZQZ7J7V84BBBYMCCM0Q/unsplash-image-IN3Mr4A4SqQ.jpg Blog - Why Healthy Fats Are Essential for Stress Resilience. - Make it stand out Good fats are the building blocks of key hormones, keeping your menstrual cycle regular and easing PMS symptoms. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748640163569-OFQ7YGNJ399AZIGCF41I/unsplash-image-kC9KUtSiflw.jpg Blog - Why Healthy Fats Are Essential for Stress Resilience. - Make it stand out Omega-3s found in fatty fish and flaxseeds support neurotransmitter function, enhancing focus, clarity, and overall emotional resilience. https://www.liseyschokkernutrition.com/blog/are-refined-foods-worsening-your-anxiety monthly 0.5 2025-05-30 https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/752f9599-1e8b-470a-bed7-aa4fd054592f/unsplash-image-chp1ITgplkA.jpg Blog - Are Refined Foods Worsening Your Anxiety? - Make it stand out Refined foods can disrupt the balance of healthy bacteria in your gut. Since a healthy gut microbiome is crucial for mental well-being, imbalances can lead to increased anxiety and stress. Making dietary changes and focusing on whole, nutrient-dense foods can support better mental health and help manage anxiety. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748634469838-ZSU4I75B2STMT3VHKEZV/unsplash-image-z4UMQd46G4Y.jpg Blog - Are Refined Foods Worsening Your Anxiety? - Make it stand out High consumption of refined carbohydrates can increase inflammation in the body, which has been linked to mood disorders and anxiety. Reducing your intake of these foods may help lower inflammation and improve your mood. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748634392065-0BEKL8FNFS32VHAOH4SY/unsplash-image-XVYz_QeiEBw.jpg Blog - Are Refined Foods Worsening Your Anxiety? - Make it stand out Refined foods are often low in essential nutrients like B-vitamins and magnesium, which are vital for managing stress and supporting mental health. A lack of these nutrients can exacerbate anxiety symptoms. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748634321888-B73MXJI374YZGD8ZX2KO/unsplash-image-qOte-xYgv-g.jpg Blog - Are Refined Foods Worsening Your Anxiety? - Make it stand out Refined foods, like sugary snacks and white bread, cause rapid increases in blood sugar levels followed by sharp crashes. These fluctuations can lead to mood swings and increased anxiety https://www.liseyschokkernutrition.com/blog/mood-boosting-foods monthly 0.5 2025-05-30 https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748633898487-FQM980U8OVG8ET64RBJ4/unsplash-image-mUMB4DgGHrs.jpg Blog - Mood-Boosting Foods. - Make it stand out Berries pack a wide range of antioxidants and phenolic compounds, which play a key role in combatting oxidative stress — an imbalance of harmful compounds in your body. They’re particularly high in anthocyanins, a pigment that gives certain berries their purple-blue colour. Studies have associated a diet rich in anthocyanins with a lower risk of depression symptoms. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748633996872-SRDZLN486KC8JBD7PVXX/unsplash-image-UhrHTmVBzzE.jpg Blog - Mood-Boosting Foods. - Make it stand out Nuts and seeds provide tryptophan, an amino acid responsible for producing mood-boosting serotonin. Certain nuts and seeds, such as Brazil nuts, almonds, and pine nuts, are good sources of zinc and selenium. Deficiency in these minerals, which are important for brain function, is associated with higher rates of depression. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748633782959-E87T7CFFBI60RGH61BY1/unsplash-image-fczCr7MdE7U.jpg Blog - Mood-Boosting Foods. - Make it stand out Bananas are high in vitamin B6 which helps synthesise feel good neurotransmitters like dopamine and serotonin. 1 large banana provides 16 grams of sugar and 3.5 grams of fiber. When paired with fiber, sugar is released slowly into your bloodstream, allowing for stable blood sugar levels and better mood control. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748634079050-SNAWLG1X6ELJHBK2UGBO/unsplash-image-M_mDgb8guhA.jpg Blog - Mood-Boosting Foods. - Make it stand out Fermented foods, which include kimchi, yogurt, kefir, kombucha, and sauerkraut, may improve gut health and mood. The fermentation process allows live bacteria to thrive in foods that are then able to convert sugars into alcohol and acids.During this process, probiotics are created. These live microorganisms support the growth of healthy bacteria in your gut and may increase serotonin levels. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748633704763-6KINYGZ8ELOU6VGJNEOM/unsplash-image--JeZAUkvhYU.jpg Blog - Mood-Boosting Foods. - Make it stand out Chocolate is rich in many mood-boosting compounds. It is high in health-promoting flavonoids, which have been shown to increase blood flow to the brain, reduce inflammation, and boost brain health, all of which may support mood regulation. Chocolate has a high hedonic rating, meaning that its pleasurable taste, texture, and smell may also promote good mood. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748633834643-YL4POAML410RB8U6BGLF/unsplash-image-BvXUtQhTQzk.jpg Blog - Mood-Boosting Foods. - Make it stand out Fatty fish like salmon, mackerel and herring are rich in two types of omega-3s — DHA and EPA — that are linked to lower levels of depression. Omega-3s contribute to the fluidity of your brain’s cell membrane and appear to play key roles in brain development and cell signalling. https://www.liseyschokkernutrition.com/blog/golden-milk-a-delicious-take-on-self-care monthly 0.5 2025-05-30 https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/a458cdea-eff1-4019-ac11-f39dc1f7dfa4/unsplash-image-wCml4tvK-Yg.jpg Blog - Golden Milk: a delicious take on self-care. - Make it stand out Warming and delicious, this bright yellow beverage touts several health benefits, including improvements to mood and brain function. Tumeric - or, more specifically, its active compound curcumin - may boost mood and reduce symptoms of depression. In a 6-week study, individuals with major depressive disorders took either curcumin, an antidepressant, or a combination. Those given only curcumin experienced similar improvements as those given antidepressants, while the combination group experienced the greatest benefits. https://www.liseyschokkernutrition.com/blog/what-if-anxiety-is-your-bodys-way-of-expressing-something-deeper monthly 0.5 2025-05-30 https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748632855168-W12NHHE5A8OEBM30LDV0/unsplash-image-W9OKrxBqiZA.jpg Blog - What if Anxiety is Your Body's Way of Expressing Something Deeper? - Make it stand out The gut-brain connection is real! Imbalances in your gut microbiome can influence your mental health, with anxiety being a common symptom of gut issues. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748632803745-SR3ERROFIBBPBH19CBET/unsplash-image-jR4Zf-riEjI.jpg Blog - What if Anxiety is Your Body's Way of Expressing Something Deeper? - Make it stand out Hormones like oestrogen, progesterone, and cortisol play a huge role in how we feel. If they’re out of balance, your body may express this imbalance as heightened anxiety or mood swings. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748632747117-IXZLR6CVV3OT4SL191VC/unsplash-image-jUPOXXRNdcA.jpg Blog - What if Anxiety is Your Body's Way of Expressing Something Deeper? - Make it stand out Your body needs key nutrients like magnesium, B-vitamins, and omega-3s to support neurotransmitter function. Low levels of these nutrients can contribute to anxiety and stress. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/f99dee4c-98bc-44d5-9c85-831eeb39b668/unsplash-image-9zaC1lxwPrE.jpg Blog - What if Anxiety is Your Body's Way of Expressing Something Deeper? - Make it stand out Prolonged stress can dysregulate your nervous system, leading to persistent anxiety. Your body might be telling you it’s time to slow down, reset, and recharge. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748633027463-M74JRV1DADZ68W8KN0BI/unsplash-image-7NGU2YqBue8.jpg Blog - What if Anxiety is Your Body's Way of Expressing Something Deeper? - Make it stand out Sometimes, anxiety can be your body’s way of processing emotional trauma or unresolved feelings. Tuning in to what your body is trying to express can lead to healing from within. Anxiety is not just a mental health issue—it’s a whole-body experience. Listening to these signals can help you uncover the deeper imbalances your body is trying to address. https://www.liseyschokkernutrition.com/blog/world-apple-day monthly 0.5 2025-05-30 https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748594073355-8L49UT9DO7SQJRULWO5E/unsplash-image-xYWFcQVbSFE.jpg Blog - World Apple Day (Some Facts). - Make it stand out Apples are one of the easiest, most portable snacks to carry with you when life gets hectic. Pair them with some nuts for a stress-relieving, energy-balancing combo! https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748593999612-BPCJ71WXFXV8ZEOL944J/unsplash-image-x4J1oLhB8Z4.jpg Blog - World Apple Day (Some Facts). - Make it stand out The antioxidants in apples, especially quercetin, help reduce inflammation and oxidative stress, which are both linked to mood disorders like anxiety and depression. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748593917195-32RZ4I0DZINEH5H7PFLW/unsplash-image-_9Tqku2QeqI.jpg Blog - World Apple Day (Some Facts). - Make it stand out Apples are packed with Vitamin C, which can help reduce the production of cortisol; the stress hormone. Including them in your diet can help protect your body from the harmful effects of chronic stress. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748593770121-UTRVMXP5EED47D0BSCM2/unsplash-image-_5TGspSCIdw.jpg Blog - World Apple Day (Some Facts). - Make it stand out Apples are a great source of soluble fibre, particularly pectin, which feeds the good bacteria in your gut. A healthy gut microbiome is essential for reducing stress and anxiety as it plays a major role in producing mood-regulating neurotransmitters like serotonin. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748593832782-LF1CU78BNQKMLR6H5N6T/unsplash-image-DapP9j2DJMQ.jpg Blog - World Apple Day (Some Facts). - Make it stand out Apples have a low glycemic index, which means they help to regulate blood sugar levels. Stable blood sugar can prevent those mood dips and spikes that often contribute to anxiety and irritability. https://www.liseyschokkernutrition.com/blog/5-things-i-wish-women-knew-about-stress-and-female-hormones monthly 0.5 2025-05-30 https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748632171493-B260MR3YN5XI16HA5QIB/unsplash-image-HwWza9lkpQE.jpg Blog - 5 Things I Wish Women Knew About Stress & Female Hormones. - Make it stand out Progesterone has a calming effect on the brain, helping to reduce stress. Low levels of progesterone can lead to increased stress and anxiety. Consider supporting progesterone levels through diet and lifestyle. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748632231159-J3X3CV8QTVF2MZ31X3F0/unsplash-image-xgAcJZRk9_8.jpg Blog - 5 Things I Wish Women Knew About Stress & Female Hormones. - Make it stand out Chronic stress can lead to adrenal fatigue, which affects hormone balance and overall stress response. Supporting adrenal health through nutrition and stress management can help mitigate these effects. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748632288093-94FHUNSBEJMBGIE7FWPQ/unsplash-image-FxtIWX8Q0J4.jpg Blog - 5 Things I Wish Women Knew About Stress & Female Hormones. - Make it stand out High stress levels can disrupt your menstrual cycle, leading to irregular periods and hormonal imbalances. Managing stress is crucial for maintaining menstrual health and overall hormonal balance. By recognising these hormonal influences, you can better manage your stress and support your overall health. If you would like to find out more about managing your stress and balancing your hormones, please get in touch . https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748631987257-8QE7LMMYTSYYY2F32V07/unsplash-image-tGukmc6VoxU.jpg Blog - 5 Things I Wish Women Knew About Stress & Female Hormones. - Make it stand out Your menstrual cycle affects your hormone levels, which in turn impact stress and mood. Oestrogen and progesterone fluctuations can heighten emotional sensitivity and stress, especially in the premenstrual phase. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748632099164-LXA3CEJJA1X5WNOKXU8E/unsplash-image-8ioenvmof-I.jpg Blog - 5 Things I Wish Women Knew About Stress & Female Hormones. - Make it stand out High levels of oestrogen relative to progesterone can exacerbate anxiety and stress. Balancing these hormones is key to managing emotional stability. https://www.liseyschokkernutrition.com/blog/lesser-known-signs-of-anxiety monthly 0.5 2025-05-30 https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748593488129-DZZT1OTBR0M3OWL9W24N/unsplash-image-Pe4gh8a8mBY.jpg Blog - Lesser-Known Signs & Symptoms of Anxiety to Watch Out For. - Make it stand out Trouble focusing or feeling mentally "foggy" can be a result of persistent anxiety. Your brain’s resources are diverted to managing anxiety, making it hard to concentrate. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748593410450-QH9ESZF7XX1PFREF1QYQ/unsplash-image-UcUROHSJfRA.jpg Blog - Lesser-Known Signs & Symptoms of Anxiety to Watch Out For. - Make it stand out Anxiety can affect your bladder, causing you to feel like you need to urinate more often than usual. This can be a response to heightened stress levels. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748593114128-NVY56ZE7DNQ2Z80PHXKK/unsplash-image-5_n3X6EfRNc.jpg Blog - Lesser-Known Signs & Symptoms of Anxiety to Watch Out For. - Make it stand out Persistent stomachaches, nausea, or changes in appetite can be linked to anxiety. The gut-brain connection means that anxiety often manifests physically in the digestive system. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748593342404-KDFQWWBQDIVN6B6AQHYY/unsplash-image-KZcWygxZ_J4.jpg Blog - Lesser-Known Signs & Symptoms of Anxiety to Watch Out For. - Make it stand out Persistent muscle tightness or aches, especially in the neck, shoulders, or jaw, can be a sign of anxiety. Your body often holds tension in response to stress. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748593200730-WLGC46QIBJB7C95WIV08/unsplash-image-FVRTLKgQ700.jpg Blog - Lesser-Known Signs & Symptoms of Anxiety to Watch Out For. - Make it stand out Feeling unusually tired even after a full night's sleep? Anxiety can disrupt your sleep quality and leave you feeling drained throughout the day. https://www.liseyschokkernutrition.com/blog/blog-post-title-four-ahxlj monthly 0.5 2025-05-30 https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748592674485-MEYUCKGYWZWXH0T7J29L/unsplash-image-NjT4O7WYmwk.jpg Blog - 5 Common Triggers Affecting Your Mood (and what to do about them!) - Make it stand out Constant stress can deplete your brain’s resources and leave you feeling emotionally drained. Incorporating stress-reducing activities like meditation, breathing exercises, or gentle movement can do wonders for your mood. These triggers may seem small, but they can have a big impact on how you feel day-to-day. Becoming aware of them is the first step in managing and improving your mood! https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748592251834-WRYSGWTQ4MY7HT1WERO6/unsplash-image-lMcRyBx4G50.jpg Blog - 5 Common Triggers Affecting Your Mood (and what to do about them!) - Make it stand out Ever feel “hangry”? Sudden spikes and drops in blood sugar can lead to irritability and mood swings. Try eating balanced meals with protein, fibre, and healthy fats to keep your blood sugar steady. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/132f43ce-05c8-4d88-bbcd-3648ba8b22c0/unsplash-image-l6BenhrIc2w.jpg Blog - 5 Common Triggers Affecting Your Mood (and what to do about them!) - Make it stand out Poor sleep disrupts your brain’s ability to regulate emotions. If you’re not getting 7-8 hours of quality sleep, this could be a major factor in how you're feeling. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748592443657-FLNYWI433J3TWK7S15QE/unsplash-image-lo_udD1o_lk.jpg Blog - 5 Common Triggers Affecting Your Mood (and what to do about them!) - Make it stand out Being even slightly dehydrated can affect your mood and energy levels, leading to feelings of sluggishness or frustration. Make sure you’re drinking enough water throughout the day! https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748592347506-6YEBQ7NYP0J1JP8M37XX/unsplash-image-2mZWydjhULk.jpg Blog - 5 Common Triggers Affecting Your Mood (and what to do about them!) - Make it stand out While that morning coffee might give you a boost, excessive caffeine intake can lead to jitters, anxiety, and even irritability later in the day. Opt for herbal teas or reduce your intake if you notice it affects your mood. https://www.liseyschokkernutrition.com/blog/5-ways-to-manage-stress-and-feel-more-grounded monthly 0.5 2025-05-30 https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748590987201-6P6V5U8IDPG4UBRT1PYD/unsplash-image-Abfak0EbjMw.jpg Blog - 5 ways to manage stress & feel more grounded. - Make it stand out What you eat directly impacts your stress levels! Incorporate magnesium-rich foods like leafy greens, nuts, and seeds to promote relaxation and reduce anxiety. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748591272147-LPQZPO9RFHP2ZW7IRJQK/unsplash-image-qEcWgrTG578.jpg Blog - 5 ways to manage stress & feel more grounded. - Make it stand out These stimulants can spike your energy but leave you feeling more anxious afterwards. Opt for calming herbal teas like chamomile or peppermint to soothe your system. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748590792109-VUIXGUSIE1P4V2RITWNI/unsplash-image-gI7zgb80QWY.jpg Blog - 5 ways to manage stress & feel more grounded. - Make it stand out Start your day with mindful breathing. Take 5 deep belly breaths, inhaling peace and exhaling stress. This simple practice can instantly calm your nervous system. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748591033505-ZTZKQSXLX74V2GNJ2HR5/unsplash-image-K2yKpyLMVOg.jpg Blog - 5 ways to manage stress & feel more grounded. - Make it stand out Dehydration can increase feelings of stress and tension. Make sure you're sipping water throughout the day to keep your body and mind balanced. https://images.squarespace-cdn.com/content/v1/683836a428f4171c58c7f87b/1748591152514-3568RKFIWD1Z53C5187S/unsplash-image-rdSLJbBMko4.jpg Blog - 5 ways to manage stress & feel more grounded. - Make it stand out Move your body in a way that feels good, whether it's yoga, walking in nature, or gentle stretching. 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